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Marathoning For Mortals at STWM: HALF MARATHON RUN Training Schedule

The "Run" Half Marathon Training Program is best suited for those who are new to running who have been running 3x per week at least 30 minutes for at least 6 months.

Schedule Key below. Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.
WEEK # Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MODE Run-Easy Cross-
Training		 Rest Day Run-Form* Cross-
Training		 Endurance Run Rest Day
INTENSITY Moderate Moderate Rest Moderate Moderate Conversational Rest
HEART RATE 70-75% 70-75%   70-75% 70-75% 60-75%  
I-RATE 6-7.5 6-7.5   6-7.5 6-7.5 6-7.5  
Week 1
June 23 - 29		 30 minutes 30 minutes Rest 30 minutes* 30 minutes 2 miles / 3.2 km Rest
Week 2
June 30 - July 6		 30 minutes 30 minutes Rest 30 minutes* 30 minutes 3 miles / 4.8 km Rest
Week 3
July 7 - 13		 30 minutes 30 minutes Rest 30 minutes* 30 minutes 4 miles / 6.5 km Rest

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Schedule Key

Warm-up 5 minutes at an easy pace prior to every workout.

Cool-down 5 minutes at an easy pace after every workout.

Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Heart Rate = Using a heart monitor maintain a range between the prescribed percentages... 65-75% of estimated maximum heart rate.

I-Rate = Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10- being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)

*Form Drills - Strides = After the walking cool down, perform 4 strides by gradually increasing running pace for 30 seconds until a fast but controlled pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4 times.

Cross-Training = Include activities that are non running or walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for marathon training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.

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